The Dumbbell Squat is a foundational exercise for any athlete who wants to build strength and power in the legs and hips, particularly in the quads and glutes. It eliminates the weight load on the upper back in the traditional Squat, a move that can cause technique problems for novice lifters. Through this guide, you'll learn how to perform the Dumbbell Squat to take your workouts to the next level.

Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground

Extend hips and knees to drive up out of squat position

Repeat for specified reps

Getting StartedBeginners should focus on perfecting form and technique before adding resistance. Perform Bodyweight Squats or Wall Squats.

Advanced Dumbbell SquatsFor an additional challenge, increase your Squat depth, rise up onto your toes to strengthen your calves, perform single-leg variations or add a shoulder press. You can also increase the challenge by performing the Dumbbell Squat on an inverted Bosu ball or other unstable surface to improve balance and stability.

Common Dumbbell Squat Mistakes and Solutions

Knees Collapse Inward: Reduce resistance for subsequent sets. Also, perform Bodyweight Squats with a mini band wrapped around thighs just above knees to strengthen the muscles that keep the knees aligned with the hips and ankles.

Rounded Back: Reduce resistance for subsequent sets. This is caused by insufficient core strength. Strengthen the core with exercises like Hypers and Planks before adding additional resistance to your Squat.

Dumbbell Squat Technique VariationsTo continue making strength and size gains, it's important to vary your exercise selection. Learn how to squat and find a full list of Squat variations in Squat 101: A How-To Guide.

Andy Haley
- Andy Haley is the Performance Director at STACK, and has been with the Company for over seven years. A certified strength and conditioning specialist (CSCS) through the NSCA, he's worked with hundreds of elite performance experts to create articles and videos to educate STACK's audience with safe and
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